Overburdened with work, sleep-deprived, caffeine-fueled adults of the busy modern world know the struggle:
Day after day you are feeling so sleepy, sluggish, and lethargic, that it becomes downright impossible to keep getting through your routines. If you ever found yourself googling “Why am I so tired in the morning” while sipping on your third cup of espresso before noon, read on! Here are the 9 most likely reasons you feel this way:
1. You drink too much coffee
“Caffeine-induced sleepiness” sounds like an oxymoron, however, drinking too much coffee on the regular basis can actually contribute to your daytime drowsiness by reducing the quantity and quality of your sleep. Avoiding coffee and caffeinated drinks later in the day is an easy way to ensure a restful nights’ sleep. For those of us addicted to their daily javas, decaf or low-caffeine brews may be a better choice after 3 pm.
2. You are dehydrated
Dehydration is a common cause of fatigue. It can have various symptoms, most typically headaches, poor concentration, moodiness, and most obviously, thirst. Fortunately, this one is an easy fix: consume more water along with hydrating foods and beverages throughout the day and enjoy being energized and focused! Aim to refill your glass every couple of hours and don’t wait to get thirsty: by the time you feel thirstiness, you’re already dehydrated.
3. You don’t get enough exercise
It may sound contradictory but sitting still all day only makes you more tired (though you do need to get some rest during the day — see point #8 below). Exercise produces endorphins and provides you with more energy throughout the day. So next time you’re feeling drowsy, go ahead and get moving! Bonus points for exercising outside: natural sunlight is linked with less sleepiness and better performance.
4. You don’t get adequate sleep
It’s hardly groundbreaking news, but if you don’t get several hours of uninterrupted sleep, you’re not going to feel fresh no matter how many coffees you gulp down that day. If you stay in bed for 8+ hours a day and get up feeling exhausted and unrefreshed, it could be a good idea to have your sleep evaluated by a doctor to rule out a sleep disorder. Sometimes we don’t even know how poor-quality our sleep is: sleep apnea, disrupted circadian rhythm, and various sleeping disorders might be to blame.
5. You’re eating too many carbs
Sometimes the foods and beverages that we consume to stay energized — sweets, coke or energy drinks, energy bars, snacks — can, ironically, contribute to our fatigue. Simple carbs cause spikes in blood sugar levels closely followed with inevitable dips, leaving you drowsy, groggy, and craving for more. Fuel yourself with the right foods and let your body convert the fuel into regained energy!
6. You’re not eating enough
Eating the wrong foods can be a problem, and not eating enough is another obvious cause of fatigue. We need a certain amount of nutrients for our bodies to function properly, and failing to eat a balanced diet can cause exhaustion. For sustained energy throughout the day, include a sufficient amount of protein and complex carbohydrates in your breakfast and lunch, do not forget to have your fruits and veggies, and steer clear of junk foods high in sugar and fat.
7. You are stressed out
Prolonged periods of stress may be another cause of fatigue. If you are often feeling overwhelmed, look up some stress management techniques — and if there are inevitable sources of considerable stress in your life, there are ways to address the issue such as therapy, medications, and natural remedies for stress and anxiety.
8. You overcommit
Getting enough sleep but still too weak and groggy to get through your to-do list? Sometimes it only indicates that the list is too long, and not that you aren’t doing enough. In addition to adequate sleep, it’s essential to be getting sufficient rest during the day. Down time enables your body and brain to recharge and get ready for the next challenge.
9. You suffer from chronic fatigue syndrome
If you’re consistently feeling tired for no obvious reason, chronic fatigue syndrome is a possibility. If the lack energy is bad enough to interfere with your daily activities, you may want to see your doctor and have some tests done.
The bottom line?
Being constantly tired is a common problem, and you can take some steps to address it right now. We hope that making a few simple changes to your lifestyle based on this information can help you regain your energy and power through your days — again!